Get out, get fit

Summer is a time to get out and get fit, but watch out for the hazards, too.

Summer can be a good time to do some physical activity and get fit, especially if longer days and vacation time offer extra opportunities for leisure.

Walking in the country, or even the city streets, going to a zoo, exploring a nature reserve, biking along the ocean or taking a rowboat ride are all fun summertime activities, says Dr. Shivakumar of Gottlieb Memorial Hospital in Melrose Park, IL.

In places where the summer is very hot, it can be tempting to stay indoors with the air conditioning on. Even then, early morning and late afternoon can be a good time to take a walk.

Physical activity is good for mental health, it can ward off obesity, and it enhances fitness. It is also thought to reduce the risk of breast and other cancers, of psoriasis, it improves cognition in children and older adults, and it leads to better sleep.

But before heading for the great outdoors, whether a walk in the park or a family camping trip, make sure you are protected against some common summer hazards.

Sun protection

Sunlight is good for the body. It is an excellent source of vitamin D, and it can enhance mood. However, like many things, too much can be hazardous.

There are two types of sun rays: UVA and UVB.

UVA rays penetrate deep into the skin's layers, and they create a tan that appears quickly then fades. They can also cause serious damage. UVA rays penetrate deep into the skin, affecting the connective tissues and blood vessels and leading to a loss of elasticity, wrinkles, and aging.

Dr. Shivakumar adds:

"UVA damage may make it harder for the body to fight off diseases and can lead to skin cancers like melanoma, squamous cell, and basal cell cancers."

Spending too long in the sun leads to overexposure of the skin to UVA and UVB rays. Eventually, these can cause life-threatening skin cancers.

Use sunscreen to protect from sunburn and skin cancer.

The American Cancer Society estimates that over 3.5 million new cases of non-melanoma skin cancer will be diagnosed in the United States in 2016, and over 76,000 cases of melanoma, the most serious kind.

Many cases are linked to overexposure to UVA rays. Why this happens is not fully understood, but it is thought that UVA rays may lead to oxidative stress.

To protect the skin from UVA rays, a broad-spectrum sunscreen that blocks both UVA and UVB rays and that has a protective factor of at least SPF 30 is needed.

Dr. Shivakumar recommends applying a "shot glass" amount from head to toe and reapplying it after swimming or sweating.

For protection from sunburn, it is advisable to use not only sunscreen but also protective clothing, and to stay in the shade.

Stay hydrated: Drink water

In hot weather, it is crucial to drink plenty of water, and to replenish all the fluids that are lost through perspiration.

Drinks that contain alcohol or caffeine are not effective against dehydration. They can increase fluid output, making it harder to be properly hydrated.

It can progress to heat stroke, which can be fatal. The Mayo Clinic advises anyone who experiences symptoms of heat exhaustion to stop and rest in a cool place, and to drink water or sports drinks.

Heat stroke occurs when body temperature rises dangerously high, above 105.1 degrees Fahrenheit, and it can no longer cool itself. It is a medical emergency, because it can be fatal.

Wearing lightweight clothing, avoiding direct sunlight, using air conditioning, drinking water, and avoiding heavy meals can help to reduce the risk of heat exhaustion and heat stroke.

Seizures can result from a lack of electrolytes. Electrolytes send electrical signals from cell to cell. When electrolyte levels fall too low, these signals do not function properly, leading to involuntary muscle contractions.

Cerebral edema may occur when drinking after being dehydrated. The body sends water to the cells, but it can send too much, causing cells to swell and rupture.

When exercising, it is a good idea to carry a drinking bottle with water.

Bugs and insects

Insect stings are responsible for more than half a million emergency room visits every year in the U.S., according to The National Pest Management Association (NPMA).

Some insects can give a painful skin.

Summer stingers include bees, yellowjackets, wasps, and hornets.

When outdoors, especially in warmer climates, it is a good idea to use insect repellent that either contains 30 to 50 percent DEET or up to 15 percent picaridin. According to the Wasps and Sting Preventionwebsite, insect repellant is unlikely to deter wasps, but those containing DEET may help to repel them.

If someone is stung and has a reaction, medical help should be sought immediately.

Removing the stinger and washing the area with soap and water can ease the swelling, itching, and pain.

Applying an ice pack or cold cloth and taking ibuprofen or another over-the-counter pain reliever may help. An antihistamine, such as Benadryl, may help to decease the itching and swelling.

Yellowjackets, wasps, and hornets are attracted to backyard barbecues, sweets, and proteins.

Their sting is no more dangerous than that of other stinging insects, but they tend to sting repeatedly. This can pose a serious threat to both adults and children.

Heat and fire

Dr. Roger Yurt, director of the Hearst Burn Center at New York-Presbyterian Hospital and Weill Cornell Medical Center, recommends a list of safety tips to reduce the risk of heat- and fire-related accidents during the summer break.

Please note: If no author information is provided, the source is cited instead.

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